How to Keep B12 Levels Up

Dairy foods can help keep you B12 levels up.

Although vitamin B12 is found in a variety of foods, some people have an increase increase of developing a B12 deficiency and anemia, including older adults, people with human immunodeficiency virus and vegetarians, according to MayoClinic.com. Symptoms of anemia caused by a B12 deficiency include fatigue, shortness of breath, pale skin, problems concentrating and even nerve damage. Keeping your B12 levels up means eating B12-rich foods, taking a supplement when necessary and possible medical intervention.

Vitamin B12 RDA

According to the Institute of Medicine, the RDA for vitamin B12 is 2.4 micrograms per day for adult men and women, 2.6 micrograms during pregnancy and 2.8 micrograms of vitamin B12 per day for breastfeeding women. B12 needs for children vary by age. Although it's not a guarantee you’ll prevent a B12 deficiency, getting the vitamin B12 recommended dietary allowance from your diet, supplements or both can help reduce your chances of health issues.

B12-Rich Foods

Many animal-based foods are rich in vitamin B12, which is one reason vegetarians – especially vegans – have a higher risk for developing a deficiency. Examples of B12-rich foods include meats, poultry, seafood, eggs and dairy products. Some foods are fortified with vitamin B12, such as certain breakfast cereals and soy-based vegetarian foods and drinks.

B12 Supplements

Many multivitamin supplements contain vitamin B12. If you’re at risk for developing a B12 deficiency, or don’t eat many animal-based foods, ask your doctor about taking a B12-containing multivitamin or an additional B12 supplement. Many – but not all – B12 supplements are available over-the-counter.

Medical Intervention

Regardless of the amount of vitamin B12 you ingest from foods and supplements, if your body doesn’t absorb the B12 you can still develop B12 deficiency and anemia. According to the Office of Dietary Supplements, many older adults and people with certain medical conditions, such as pernicious anemia, cannot properly absorb vitamin B12 and may need medical intervention to keep their B12 levels up. This involves regular doctor visits to check B12 levels in your body, over-the-counter or prescription B12 supplements and possibly intramuscular B12 injections.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.